Foam rolling is a form of self-myofascial release (SMR) that is frequently used in both warm-up and recovery settings. SMR can be used to aid in the recovery of muscles that are prone to being restricted; restriction can stem from overuse, trauma, and inactivity, primarily in the fascia. The fascia surrounds a given muscle, protecting and stabilizing it. When the fascia becomes restricted, it can lead to inflammation, tenderness and an inability to participate in activity.
A recent study published by The Journal of Strength and Conditioning Research indicates that foam rolling can increase muscle range of motion without subjecting the muscle group to loss of performance in as little as a two minute session per day.
To foam roll, place the roller under the given muscle group and apply the appropriate amount of pressure, rolling back and forth over the muscle belly. This can be performed for approximately 60-90 seconds per muscle group.
For more tips on how to properly foam roll your muscles, consult any one of our qualified trainers.